By Tami Weiser
Brussels sprouts had to undergo a makeover before they became one of our favorite veggies to eat, but once folks figured out how delicious roast brussels could be, this veggie became a side dish rockstar — boasting a sweetness that very few green veggies can claim. While we love a good tray of roast Brussels sprouts, we also wanted to remind you these sweet little cabbages can do so much more. Here’s five new ways to approach Brussels in your kitchen.
The Nutritional Benefits of Brussels Sprouts
These high fiber veggies support regularity and gut health. They are packed with antioxidants, like Alpha lipoic acid and kaempferol, which has been found to reduce oxidative stress in your body and may lower the risk of some chronic diseases.
Vitamin C clocks in at over 80% and even hard to find and vitally important folate is over 10% of RDI. As if that wasn’t enough, it’ got over 1340% of the RDI of Vitamin K-1 and almost 30% of your RDI for calcium, both of which are important to bone health. Be aware however that the large amount may have some negative effects for some, particularly if you take blood thinners. Make sure to discuss with your medical provider the amount of Vitamin K that is right for you.
Buying and Storing Brussels
Whether loose packaged or on the stalk, look for Brussels sprouts that are firm and bright green in color, without any yellow or soggy brown leaves.The smaller the sprouts the milder the flavor, but Brussels of all shapes and sizes are great to cook and eat.
Storage: Fresh Brussels sprouts, which stay fresh incredibly well, should be stored unwashed, with any questionable leaves discarded, wrapped in a paper towel and tucked inside in a big plastic food storage bag and refrigerated. They should keep well for at least 2 weeks. If you end up with a bumper crop, prep, roast and freeze, allow to cool and place in sealed plastic bags, and for 3 to 6 months (maximum) but check for freezer burn after the first few months to make sure.
This fun take on spinach and artichoke dip has plenty of creaminess and flavor in a vegetarian bite. Gluten free and perfect with crudites, GF crackers and pretzels or corn tortilla chips, in around 10 minutes you’ve got a homemade dip full of protein that will surely please the whole family.
The simplest way to change up your roasted brussels sprouts is to add bold flavor. In this recipe that flavor comes from sweet and mellow roasted garlic and ooey-gooey mozzarella cheese. This is a great veggie side dish, sure to please the pickiest eaters. It’s also a great way to dress up leftover roasted Brussels for a quick and easy lunch or after school snack.
Ready to harness the power of the air fryer for the crispiest Brussels sprouts? All you need is 15 minutes to create the crispiest, crunchiest naturally sweetest brussels sprout. Our friends over at The Kitchn have perfected a simple air fryer Brussels sprout recipe that will be your new quick veggie go-to.
If you love kung pao cauliflower, wait until you try it with Brussels sprouts. Their assertive flavor stands up well to the tamari, honey, rice vinegar and sriracha and sichuan pepper (try lots if white pepper if you don’t have any on hand). Try adding pressed firm or extra firm tofu to the Brussels sprouts for a complete meal and serve it over brown or black rice cooked with a drizzle of toasted sesame oil. Not sure about kung pao but want a new sauce? Try Brussels Sprouts Carbonara at skinnytaste.com.
For a totally new take on turning Brussels sprouts into dinner, start with a tortilla because Brussels sprout tacos are about to become your new family favorite. Alongside sweet potatoes and a spicy-sweet sauce made with maple syrup and sriracha, this might change the way you think of this veggie forever.